Gymnastics Test For Time (7:00 cap)50 HSPU (strict if possible) MetCon “Tom and Jerry”- 2 Rounds on the 6:00s21-15-9Wall Balls (20/14)Cal RowRead more

MetCon “The Jetsons”AMRAP 512/10 Cal Echo Bike15 T2BDirectly into AMRAP 512/10 Cal Echo Bike5 Bar MUDirectly intoAMRAP 515 T2B5 Bar MU Accessories 3-4 Sets (cap 15:00)15 Single Leg Elevated Glute Bridge (each leg)15 Glute Ham Raises15 Single Leg KD Deadlifts (each leg)15 Reverse HypersRead more

MetCon “The Flintstones” for Time25 P Snatch (135/95)25 P Clean & Jerks (135/95)50 Thrusters (95/65) Strength B Squat10 sets of 2 @ 90% of 1RMRest :60-:90 betweenRead more

MetCon “Edna” for Time (cap 12:00)3 Rounds10 OHS (135/95)50 DUsDirectly into 3 Rounds10 Thrusters (95/65)50 DUs Oly P Clean to parallel w/:01 pause + Jerk2 sets (2+2) @ 78% of clean 1RM2 sets (2+1) @ 81% of clean 1RMRead more

MetCon ATHLETES CHOICE “Lucinda” Echo BikeWarm-up 5:00 easy pace3x :30 hard pace, :30 easy pace2:00 recovery pace2x :10 max effort sprint, :50 easy pace3:00 recovery pace3x 3:00 hard pace, 3:00 easy paceCool Down 5:00 recovery pace38:00 total time OR “Opal” – Run Intervals2 Rounds of 6 sets200m @ fast pace, 200m @ easy pace***no rest between reps and sets Rest 5:00 between roundsRead more